A Naturopaths Guide to Period Pain
If you’ve ever found yourself relying on naprogesic’s, or curled up on the couch, missing work or school because of period pain, you’re far from alone. Painful periods, while common, are not something you just have to “put up with”. From a naturopathic perspective, menstrual pain is often a sign that your hormonal system is out of balance, and it’s worth exploring the underlying causes and ways to restore harmony. Here I briefly explain the definition, some causes and naturopathic advice to supporting the hormones back into balance.
There are two types of period pain, known as dysmenorrhea:
Primary dysmenorrhea is the most common type. It typically starts soon after menstruation and is not caused by any underlying medical condition. The pain usually appears just before or at the start of your period and tends to ease after the first couple of days. This discomfort is largely due to the action of prostaglandins, which are hormone-like chemicals produced in the uterine lining. When prostaglandin levels are high, they trigger strong uterine contractions, which can reduce blood flow, increase inflammation, and cause that familiar cramping sensation. Prostaglandins and oestrogen go hand in hand, so you may have higher oestrogen levels. Other factors like a narrow cervical opening, a tilted uterus, or heightened anxiety can also contribute to the severity of symptoms.
Secondary dysmenorrhea is pelvic pain that may occur during other parts of the cycle. Here, the pain is often linked to an identifiable medical issue such as endometriosis, fibroids, pelvic inflammatory disease (PID), or adenomyosis. Unlike primary dysmenorrhea, the discomfort from secondary causes can begin earlier in the menstrual cycle, last longer, and may not respond as well to typical pain relief methods. These underlying conditions can cause ongoing inflammation, abnormal tissue growth, or structural changes in the reproductive organs, all of which contribute to persistent pelvic pain.
Naturopaths advice:
Rule out underlying causes – book in for a consult with me.
Cruciferous vegetables are a girl’s best friend and help metabolise excess hormones – broccoli, kale, cauliflower, brussel sprouts, bok choy, cabbage. Eat daily for best results.
Increase fibre to help bind to excess hormones & carry them out of the body– flaxseeds, oats, psyllium husk, fruit & vegetables, chia seeds.
Eat magnesium rich foods for smooth muscle relaxation – dark chocolate (yep, you read that right!), dark leafy greens, avocado, nuts, seeds.
Reduce inflammatory foods & beverages – high saturated fats, refined carbohydrates, alcohol.
Reduce (cut out) caffeine – sorry! it constricts blood vessels which worsens pain.
Exercise – gentle exercise on your period promotes blood flow and can reduce pain.
Rest – grab a hot water bottle, curl up on the couch and just be.
In my clinical experience, addressing inflammation and supporting hormonal balance with tailored nutrition, lifestyle changes, and targeted herbal medicine can make a profound difference for those struggling with period pain. While period pain is common, it’s not something you have to accept as “normal” and there are options for you. With the right support, you can find relief and restore balance to your cycle.